Types of Light Cooking Oils to Cook Food

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Not all oils are created equal! Before your next trip to the kitchen, check out the types of light cooking oil to the cook food, and learn the pros and cons of using cooking oil.


Light cooking oil

You have many options when it comes to selecting fats and light oils for cooking.

Avocado oil


The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.

It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Refined coconut oil


When it comes to high heat, cooking, refined coconut oil is your best choice. Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat.

Rice-bran oil

This delicate-tasting oil is extracted from the germ and inner husk of rice, which is removed when brown rice becomes white.


With a smoke point of nearly 500 degrees F, rice oil is a great choice for high-heat cooking such as stir-frying, broiling, and grilling.

It is this ability to handle the heat that makes rice oil popular in Asian cuisine, which relies heavily on high-temperature meal preparation.

Canola oil


Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it.

The fatty acid breakdown of canola oil is actually good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.

Fish oil


Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids.

It is best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.

Nut oils and peanut oil


There are many nut oils available and some of them taste awesome. However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking.

They can be used as parts of recipes, but do not fry or do any high heat cooking with them.

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